From the author: We ourselves are the authors of our lives. And we can manage our habits ourselves. The original article is on the website: There is one important point regarding changes and attempts to start a new life. When we start a new business, a new life, we are always accompanied by doubts about our abilities. Especially if the business we have in mind is big and significant for us. There is a critic inside us who always doubts our capabilities, scolds, dissuades, intimidates. And when you decide to start a new life, go on a diet, instill new habits, change your routine, there are still doubts inside you that prevent you from realizing it. There are different ways to cope with this internal monologue. I've tried all sorts. And I realized that it was pointless to fight him. Sometimes you just need to outwit it. For myself, I found one method that allows me to achieve the necessary changes and reduce the influence of the inner critic on myself. The technology is as follows: 1. You need to choose two tasks: a) The habit that you want to instill in yourself. The one that doesn't go as easily as you want. It is desirable that it is not very easy to graft. In general, this could be any physical exercise, proper nutrition, or a new language. It could also just be unpleasant things that you have been putting off and haven’t done for a long time. For myself, I chose push-ups. I’ve been meaning to strengthen my hands for a long time. b) A quality you want to get rid of. These could be bad habits, obsessive actions, bad thoughts, in general, everything that doesn’t make you happy and that you would like to remove from your life. In my case, these are internal doubts about your abilities. 2. As soon as you catch yourself in this bad habit, action or something like that, you go and do one of the first things you chose. For example, as soon as I hear a voice inside me that says that I won’t succeed , or as soon as I hear words on the topic “it’s time to give up,” I go and do 10 push-ups. The meaning is simple: You smoked a cigarette - you went to sit down 15 times, you swore - you went to call a nasty client, you sat on the Internet for a long time - set the alarm clock for 6 am. In this way, you gradually accustom the body to the fact that every negative action has consequences. If the consequences are not very pleasant, then the body will begin to self-regulate and try to avoid doing things that could lead to these consequences. In my case, it turns out that I kind of just as I don’t resist what I hear, I don’t refuse, I just do what is not very pleasant and I don’t really want. As a result, I either stop doubting or get strong and pumped up arms. Even if I never stop doubting, strong hands still give me confidence in my abilities. So there is a benefit to this, in any case. I recently found out that there is such a book, “Challenge Therapy.” The author tells how he weaned clients from the most terrible symptoms, such as enuresis, anxiety, panic, sweating, putting them in a position where it was unprofitable for the body to do this. For example, get up at 3 am and wash the floor. This technique can be used in different variations. The second variation comes with positive reinforcement. As soon as I hear a reproach addressed to me as to why I won’t succeed, I must immediately say 5 reasons why it will work. It can be used like this. If you tell yourself, for example, that you are a failure, then you must provide 5 evidence that you are fully capable of achieving success. And every time you receive the same reproach, you need to remember and come up with new successful actions. The recipe for this technique is simple. The main thing is to make sure that the undesirable behavior is somehow either compensated by more benefits, or becomes unprofitable and inconvenient .Good luck in action!